020924 MAANANTAI
15 rounds w/partner
1 clean & jerk 90/60
3 box jump 75/60
6 wallball 20/14
rest while partner completes a round
you go, I go
15 rounds for both
030924 TIISTAI
Back squat
5 x 4 @80-85% of 3rm
030924 TIISTAI
4 rounds
in 90s
20 sit-up
AMRAP box step overs w/ dbs 22.5's/15's
90s REST
040924 KESKIVIIKKO
(3 rounds
5-8 strict chest to bar pull-up
8 double db pushpress
2min rest)
8min AMRAP
10 push-up
16 db snatch 22.5/15
050924 TORSTAI
For time
1,2k/1k row
60 deadlift 80/55
40 toes to bar
60 kb swing 24/16
40 v-up
600m/500m row
060924 PERJANTAI
Find daily max in the following complex (10min)
Squat clean + hang squat clean + 2 front squat
then perform 4 sets every 2min of
squat clean + hang squat clean @80% of daily max
30 barbell row & 30 lu raises
070924 LAUANTAI
10min AMRAP
3 wallwalk
9 one arm devils press 22.5/15
070924 LAUANTAI
10min AMRAP
7 ring dip
49 double under
080924 SUNNUNTAI
BENCHMARK-WOD
"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees
050924 TORSTAI
STRENGTH
Wendler week 3
Deadlift 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%
050924 TORSTAI
STRENGTH
Wendler week 3
Bench press 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%